Crossfit – Sat, Jan 24 PARTNER WOD AMRAP 30 Mins (AMRAP – Rounds and Reps) 400 Mts ROW- YGIG20 Abmat Sit Ups- SYNC12 Hang Power Clean (40/30 Kg)- YGIG10 Roll Out BB- YGIG20 American KB Swings (24/16 Kg)- YGIG
Monthly Archives: January 2026
Crossfit – Fri, Jan 23 Deadlift (DL 5×4 (Progressive weight to @80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) SS 5×3+3 Pistols ) WOD EMOM 20 Mins (4 Round) (AMRAP – Rounds and Reps) Min 1- 30 Air SquatsMin 2- 12 Box Jumps OverMin 3- 16 Farmer Lunges (24/16 Kg)Min 4- 10 BurpeesMin 5- Rest
Crossfit – Thu, Jan 22 WOD 1 AMRAP 12 Mins (AMRAP – Rounds and Reps) 250 Mts Run10 Wall Ball (9/7 Kg)12 Leg Raises Abs1 Wall Climb WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 10 Cal Row30 DU / 60 SU10 TTB10 Russian KB Swings (24/16 Kg)
Crossfit – Wed, Jan 21 HSPU 4×4 Kipping HSPU / 4×6 Pike PU3×4 Strict HSPU / 3×6 Wall Pike PU WOD LADDEER FOR TIME (Time) 10-8-6-4-6-8-10 Hand Relase PUPush Jerk (40/30 Kg)Mountain Climbers (each side)OH Sit Ups
Crossfit – Mon, Jan 19 Back Squat (1×6 45{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×5 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2×3 60{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 2×2 70{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1×2 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) WOD 1 AMRAP 8 Mins (AMRAP – Rounds and Reps) 8 Back Squats (50/35 kg)20 Wall Balls (9/7 kg)6 Burpees over the bar WOD 2 AMRAP 8 Mins (AMRAP – Rounds and Reps) 10 DB Lunges (5+5) (20/15 […]
Skills work – Sun, Jan 18 Back Squat (1×1 RM) Snatch (1×1 RM)
Crossfit – Sun, Jan 18 KRISSYS WILDCARD 🃏
Crossfit – Sat, Jan 17 PARTNER WOD AMRAP 25 Mins (AMRAP – Rounds and Reps) 250 MTS Run – Together20 Push Ups – YGIG12 TTB / KTE – YGIG10 Burpees to Plate – YGIG12 Squat Clean (40-30) – YGIG10 Wall Ball Pass (9-7) – YGIG
Crossfit – Fri, Jan 16 Romanian Deadlift (RDL) (RDL 4×6 @85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SS SA Kb DL 4×6+6 (24-16) ) WOD 5 Rounds For Time (5 Rounds for reps) 10 KB Flip Squat (24-16)8 Hamstring Walkouts30″ Reverse Plank Hold15 GTO (15-10)8 Candlesticks
Crossfit – Thu, Jan 15 WOD 1 EMOM 12 Mins x 3 Rounds (AMRAP – Rounds and Reps) 1- 30 DU / 60 SU2- 12 Box Jumps3- 150 Mts Run4- 40 Grsshopper WOD 2 AMRAP 12 Mins (AMRAP – Rounds and Reps) 150 Mts Row10 Wall Ball (9-7)8 American KB Swings (24-16)30 Jumping Jacks